MONDAY, SEPTEMBER 28th
HAPPY BIRTHDAY JOSH MATTICE AND JOE WALKER
A. Take 15 minutes to establish a 1RM Front Squat
(5-4-3-2-1 warmup sets, starting around 50% and climbing)
B. 30:00 - 50:00
For Time:
500/400m Row (OR 1000/800m bike erg OR 30/24 Calorie Assault Bike)
100 double unders
200ft Farmer Carry (100s/70s)
100 double unders
500/400m Row (OR 1000/800m bike erg 30/24 Calorie Assault Bike)
Target time: 9-11 minutes
Time cap: 15 mintues
Fast! This workout is designed to see who is willing to go the distance. Push harder then you think and don't let off the gas pedal.
The farmer carry should be heavy but we want to see athletes able to move the weight 100ft at a time. Don't run! but a fast walk
Scaling option
For Time:
300/250m Row (OR 600/500m bike erg OR 20/15 Calorie Assault Bike)
100 single unders
200ft Farmer Carry (70s/50s)
100 single unders
300/250m Row (OR 600/500m bike erg OR 20/15 Calorie Assault Bike)
C.For Time:
50 V-ups
TUESDAY, SEPTEMBER 29th
A. 15:00 - 50:00
21-15-9
Power Clean and Jerks (95/65)
box jump over (24/20)
-Rest 1:1 between sets-
12-9-6
Power Clean and Jerks (165/115)
Burpee box jump overs (24/20)
Target time: 4-6 minutes
Time cap: 10 minutes
Two separate workouts with rest in-between. First workout consists of fast barbell cycling and fast gymnastics cycling. Second workout is maintaining a steady pace and chipping away at the reps.
Scaling option
21-15-9
Power Clean and Jerks (75/55)
Step up and over (20/15)
-Rest 1:1 between sets-
12-9-6
Power Clean and Jerks (115/80)
Burpee over bar
B. 3 sets
10 Landmine twist (each side)
10 Landmine row (each side)
20 deadbug
WEDNESDAY, SEPTEMBER 30th
Happy Birthday Jill Brewer
Take 15 minutes to establish a 1RM Bench Press
(5-4-3-2-1 warm up sets, starting around 50% and building)
B. For Time
4 rounds
400m run
40 Air Squats
Scaling option
4 rounds
300m run
30 Air Squats
C. 3 sets
30-60 Second Active hang
10-15 Deficit Push ups (45/25 plates for deficit)
10 Bulgarian Split squats (each side)
THURSDAY, OCTOBER 1st
A. 15:00 - 50:00
Every 5:00 (5 sets)
20 Back Rack Lunges (75/55)
20 Hang Power Snatches (75/55)
20 Toes to Bar
Target time each set: 3 - 4 minutes
Time cap each set: 4 minutes
Back Rack Lunges: Weight should be selected to allow athletes to complete reps unbroken.
Scaling option
Every 5:00 (5 sets)
20 Back Rack Lunges (55/45)
20 Hang Power Snatches (55/45)
20 Kipping Knee Raises
B. 3 sets
10 DB Alt. Bench (each side)
10 Bent-over Double DB Row
10 Elevated Heel Goblet Squats (heels on plate)
FRIDAY, OCTOBER 2nd
Happy Birthday Wade Evans and Trinity Scharett
Take 15 minutes to establish a 1RM Deadlift
(5-4-3-2-1 warm-ups sets, working from 50% and building)
"JACKIE"
For Time:
1000m Row
50 Thrusters (45/35lbs)
30 Pull-ups
Scaling option
750m Row
30 Thrusters (45/35)
30 Jumping Pull Ups
Target time: 6-8 minutes
Time cap: 12 minutes
C. 3 sets
8-12 Glute Ham Raises (OR 20 Superman)
50yd Sled Push/or Plate Push (Heavy)
30 sec Handstand Hold (practice on wall - attempt to pull feet from wall and do freestanding)
SATURDAY, OCTOBER 3rd
15:00 - 50:00
For time
21-15-9
Back Squat (185/125)
42-30-18
GHD Sit Up (OR Stick abmat Sit Ups)
-Rest 5:00-
15-10-5
Power Clean (155/105)
Muscle Up
-Rest 5:00-
24-18-12
Lateral Burpee Over Bar
4-3-2
Rope Climb
Target Time set 1: 7-9 minutes
Target Time set 2: 8-10 minutes
Target Time set 3: 6-8 minutes
Time Cap set 1: 12 minutes
Time Cap set 2: 14 minutes
Time Cap set 3: 10 minutes